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7 Ways To Beat Your Fear of Flying

7 Ways To Beat Your Fear of Flying

While the Wright Brothers insisted that soaring above the earth like a bird would grant humans freedom, many people shudder at the mere thought of flying. However, you don’t need to stick to road trips just because airplanes send chills down your spine. There are many things you can do to beat your fear of flying.

1. Acknowledge and Accept Your Anxiety

A lot of people avoid flying because they know they’ll be fearful. However, just because you’ll feel anxious doesn’t mean you need to avoid planes. Acknowledge that you’ll feel anxious, but remind yourself that anxiety is tolerable. Although it might feel uncomfortable, chances are flying won’t be nearly as bad as you imagine it will.

2. Educate Yourself About Flying

When a plane crash happens, it’s big news because plane crashes are so uncommon. Thousands of successful flights happen each day.

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Educate yourself about airplanes, how they work, and how unlikely they are to experience a problem. Developing a better understanding of flying can help you alleviate some of your fears.

3. Learn Relaxation Skills

Anxiety manifests itself in several ways. When people feel anxious they often develop physical symptoms of anxiety. An increased heart rate, sweating, shaking, and nausea are some of the common physical symptoms associated with anxiety.

Relaxation skills can help calm the body and the mind. Learn some relaxation skills that you can use during the flight. Deep breathing and meditation can help reduce the physical symptoms commonly associated with anxiety.

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Guided imagery is another skill that can help calm your symptoms of anxiety. Guided imagery involves imagining a peaceful scene and helping your mind and body take a break from the situation at hand.

4. Conduct Some Exposure Therapy

The more you avoid flying, the less likely you are to overcome your fears. However, jumping on a 20-hour-flight will likely be too overwhelming at first. So start small and practice exposure therapy one step at a time.

Start by doing something plane-related that only stirs up some minor anxiety. For people with extreme phobias, this may include simply looking at pictures of planes or watching movies about planes. For others, it may include going to an airport and watching planes take off.

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Imagining yourself taking a flight can be a helpful step too. Repeated exposure to mildly anxiety-provoking situations can help you gradually build your courage. Take things one step at a time until you can work yourself up to a short flight.

5. Seek Professional Help

Meeting with a therapist can be very helpful for overcoming phobias. Cognitive-behavioral therapy is one type of therapy that has been shown to be very effective in helping people overcome fears. Therapists using cognitive behavioral therapy teach people how to recognize and change anxious thoughts, calm their physical symptoms, and gradually increase their exposure to feared objects.

Often, short-term therapy can be very effective in treating phobias. Just a few therapy sessions may make a big difference in helping you overcome your fear of flying.

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6. Medicate Yourself

Talk to your doctor about medication options. Sometimes people use prescription medication to relieve anxiety associated with flying. There are several medications on the market that can be taken as needed to reduce anxiety.

7. Develop a Flight Plan

Develop a plan to help you cope with your anxiety during the flight. For example, plan to listen to relaxing music or read a good book during the flight. Distractions can help you overcome your fears.

Also, plan carefully who you’ll be flying with. Pick a companion who enjoys flying and one that will be compassionate about your anxiety. Just having someone with you that you trust may help calm a lot of your fears.

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Amy Morin

A psychotherapist, psychology instructor, keynote speaker, and the author of the bestselling book 13 Things Mentally Strong People Don't Do

How to Think Positive Thoughts When Feeling Negative 12 Ways To Improve Social Skills And Make You Sociable Anytime 6 Mistakes That Keep You Struggling in Life And Stuck 13 Things Mentally Strong People Don’t Do 60 Things To Be Thankful For In Life

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Last Updated on May 28, 2020

How to Overcome Boredom

How to Overcome Boredom

Have you ever been bored? Restless? Fidgety? In need of some inspiration?

I have a theory on boredom. I believe that the rate of boredom has increased alongside the pace of technology.

If you think about it, technology has provided us with mobile phones, laptops, Ipads, device after device – all to ultimately fix one problem: boredom.

What is Boredom?

We have become a global nation that feeds on entertainment. We associate ‘living’ with ‘doing’. People now do not know how to sit still, and we feel guilty when we are not doing anything. Today, inactivity has become the ultimate sin.

You might not realize it, but boredom stimulates a form of anxiety and stress. It evokes an emotional state that creates frustration and feeds procrastination.

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It’s a desire to be ‘doing something’ or to be ‘entertained’ – it’s a desire for sensory stimulation. What it boils down to is a lack of focus.

If you think about those times when you’re bored, it’s usually because you did not know what to do. So, indecision also plays a big part.

When we are focused on what’s important to us and what we want to achieve, it’s pretty hard to be bored. So, one answer to boredom is to become focused on what you want.

Sometimes It’s Good to Be Bored

If boredom is a desire for sensory stimulation – then what’s the opposite of that? To be content with no stimulation – in other words – to enjoy stillness.

Sometimes, it’s not boredom itself that causes the frustration but the resistance to doing nothing.

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Think about it. What would happen if you were to ‘let go’ of the desire to be entertained? You wouldn’t be bored anymore, and you will feel more relaxed!

In my experience, it’s often the most obvious, simplistic solutions that are the most powerful in life. So, when you’re bored, the easiest way to combat this is to enjoy it.

It may sound weird but think of ‘boredom’ as a form of ‘relaxation’. It’s a break from the constant stimulation that 21st-century living provides – constant TVs, mobile phones, radios, internet, emails, phone calls, etc.

Who knows, maybe ‘boredom’ is actually good for us?

Next time you’re ‘feeling bored’ instead of feeding the frustration by frantically looking for something to do, maybe you can sit back, relax, and savor the feeling of having nothing to do.

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In this article, I’ll share with you my 3-step strategy on how to overcome boredom.

3-Step Strategy to Overcome Boredom

1. Get Focused

Instead of chasing sensory stimulation at random, focus on what’s really important to you. Focusing on something important helps prevent boredom because it forces you to utilize your time productively.

You should ask yourself: what would make good use of your time? What could you be doing that would contribute to your major goals in life?

Here are a few ideas:

  • Spend some time in quiet contemplation considering what’s important to you.
  • Start that creative project you’ve been talking about for the last few weeks.
  • Brainstorm: think of some ideas for new innovative products or businesses.

2. Kill Procrastination

Boredom is useful in some ways because it gives you the energy and time to do things. It is only a problem if you let it. But if you use it to motivate yourself to be productive, then you can more easily overcome boredom.

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So, the next time you’re bored, why not put this good energy to use by ticking off those things that you have been meaning to get done but have been too busy to finish? This also presents a great time for you to clear your to-do list.

Here are some ideas:

  • Do some exercise.
  • Read a book.
  • Learn something new.
  • Call a friend.
  • Get creative (draw, paint, sculpt, create music, write).
  • Do a spring cleaning.
  • Wash the car.
  • Renovate the house.
  • Re-arrange the furniture.
  • Write your shopping list.
  • Water the plants.
  • Walk the dog.
  • Sort out your mail & email.
  • De-clutter (clear out that wardrobe).

3. Enjoy Boredom

If none of the above solutions work, then you can try a different approach. Don’t give in to boredom and instead choose to enjoy it. This doesn’t mean allowing yourself to waste your time being bored. Instead, think of it as your time to relax and re-energize, which will help you be more productive the next time you work.

Contrary to popular belief, we don’t need to be constantly doing things to be productive. In fact, research has shown that people are more productive when they take periods of rest to recharge.[1] Taking breaks once in a while helps boost your performance and can help make you feel more motivated.

So, take some time to relax. You never know, you might even like it.

Final Thoughts

Learning how to overcome boredom may be difficult at the beginning, but it can be easier if you make use of some techniques. You can start with my 3-step strategy on how to overcome boredom and work your way from there. So, ready your mind and make use of these tips, and you will be overcoming boredom in no time.

More Tips on Overcoming Boredom

Featured photo credit: Johnny Cohen via unsplash.com

Reference

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